Hicks

Workout of the Day

A.
Sled Pulls and Prowler Pushes

B.
For time:
Row 2k

Pikal

Workout of the Day

A.
Power Clean 3-3-3-3-3-3
15 minutes to build to a heavy triple

B.
AMRAP in 12 minutes of:
9 Power Cleans (115 / 75)
12 Front Racked Reverse Lunges (115 / 75)
15 Toes to Bar

Rx+ 145 / 100

Alejandro

Workout of the Day

A.
Push Jerk
Every minute, for 10 minutes: 2 jerks at 75-80%

B.
“Shoulder Smolder”
Last done: 4/26/16
300m Run
30 Shoulder to Overhead (115 / 75)
300m Run
30 Ring-dips
300m Run
30 Handstand Push-ups
300m Run

Rx+ 155/ 100, 15/10 RMU, SHSPU

Pavel

Workout of the Day

A.
Back Squat
Three sets of 4.4.4.4. at 60-65%
(or 5-15lbs heavier than your last cluster BS session)

Rest 30 seconds between clusters, 3 minutes between sets

B.
“The Horn”
Last done: 1/9/17
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)

Rx+ 30 / 20

Kenzie

Workout of the Day

A.
Minute 0:00-16:00 complete the following relay style:
Run 600m
60 Double-unders
Run 400m
40 Double-unders

Min 18:00-30:00
36-30-24-18 rep rounds of:
Hang Power Cleans (115 / 75)*
Wall-Balls (20 / 14)**
Ball-Slams (pick weight)***

*1 person cleans, the other hangs from a bar
**1 person does WB,  the other holds a plank
***1 person does SB, the other holds the bar in the front rack

Drew

2017 CrossFit Forte Summer Throwdown Event Announcement 3 (August 26)

Sprint Chipper Volume 2

Partner A completes the following for time:

20/12 Calories on Assault Bike
40 ft Walking Lunge w/ DBs in Front Rack (50s/35s)
20 Handstand Push-ups
40 ft Walking Lunge w/ DBs in Front Rack
20/12 Calories Assault Bike

As soon as Partner A completes the above, Partner B goes. Score will be total time.
13 minute cap.

SCALED:
14/9 Calories on Assault Bike
40 ft Walking Lunge w/ DBs in Front Rack (35s/20s)
20 Deficit Push-ups w/ Hands on DBs
40 ft Walking Lunge w/ DBs in Front Rack
14/9 Calories Assault Bike

Workout of the Day

A.
Clean + Front Squat + Jerk
Every minute, for 12 minutes: 1 Squat Clean + 1 FS + 1 Jerk
Starting moderately heavy, increase the load every 3 minutes

Increase load by feel

B.
AMRAP in 11 minutes of:
9 Burpees Over the Bar
7 Squat Cleans (135 / 95)
5/3 Bar Muscle-ups

Garcia

Workout of the Day

A.
Rope Climbs and Progressions

B.
Every minute, for 18 minutes:
Min 1: Row 250/200m
Min 2: 30-60 Double-unders
Min 3: 8-15 Toes to Bar

2017 CrossFit Forte Summer Throwdown (Aug 26)

Athlete Sign Up
Judge Sign Up

Workout of the Day

A.
Snatch
Every minute, for 12 minutes: 2 reps

Starting moderately heavy, increase every 3 minutes (4 loads)

B.
For time:
45-30-15 Wall-Balls (20 / 14)
9-6-3 Power Snatches (135 / 95)

Rx+ 30/20, 165/110

Ben and Eric

Workout of the Day

A.
Push Jerk
Every minute, for 10 minutes: 2 jerks at 70-75%

B.
Three rounds, each for reps:
1 Minute of Calories on Assault Bike
1 Minute of Dumbbell Front Rack Lunges (pick weight)
1 Minute of Handstand Push-ups
1 Minute of Rest

Rx+ 50s/35s, strict hspu

Workout of the Day

A.
Front Squat
3 sets of 5.5.5.5. at 55-60%
Rest 30 seconds between clusters of 5, rest 3 minutes after sets

B.
“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings (53 / 35)
12 Pull-ups